Today in the ever-evolving landscape of wellbeing and nutrition, you'll find it hard to step foot into a gym or have a scroll on Instagram without finding a mention of the ketogenic (Keto) or Paleolithic (Paleo) diets that have exploded in popularity in recent years.
Whether you are looking to lose weight or improve your overall health, both the Keto and Paleo diets share the common goal of promoting wellbeing through real food. The Paleo diet focuses on consuming foods that were available to our ancestors during the Paleolithic era, such as lean meats, fish, fruits, and vegetables. The Keto diet, on the other hand, is a high-fat, low-carb diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.
Both diets each offer a different approach for achieving weight loss or optimising our health, so let's delve into what sets them apart.
Paleo vs Keto Diet: What are they?
What is the Paleo Diet?
The Paleo diet, also known as the Paleolithic diet, is a way of eating that is based on the foods that our ancestors used to eat during the Paleolithic era. This diet includes foods that were hunted, fished, and gathered by our ancestors from nature, such as:
- Meat
- Fish
- Fruits
- Vegetables
- Nuts and seeds
The idea behind this diet is that our bodies are not designed to eat the ultra-processed foods that are sadly now part of our everyday diets. There is a belief that by eating wholesome and nourishing real food like our ancestors used to, we can improve our overall vitality, health and wellbeing.
Some of the key principles of the Paleo diet include avoiding processed foods, grains, legumes, and dairy products. Instead, the focus is on consuming whole foods that are high in protein, healthy fats, and fibre to fuel and nourish the body. This diet is also low in carbohydrates thanks to avoiding grains, which can help to reduce insulin resistance and promote weight loss.
What is the Keto Diet?
The Keto diet, also known as the Ketogenic diet, is a high-fat, low-carbohydrate diet that is designed to put the body into a state of ketosis. This is a metabolic state in which the body burns fat for fuel instead of carbohydrates. By reducing carbohydrate intake and increasing fat intake, the body is forced to burn fat for energy, which can lead to weight loss and improved health.
Some of the key principles of the Keto diet include:
- Consuming high amounts of healthy fats
- Consuming moderate amounts of protein
- Consuming very low amounts of carbohydrates
The keto diet can also be high in fibre when fibre-rich foods such as avocados, nuts, seeds and leafy greens are consumed regularly. This can help promote digestive health and reduce inflammation in the body.
What are the key similarities and differences of the Paleo and Keto diet?
Similarities
- Emphasis on whole foods: Both diets encourage the consumption of whole, unprocessed foods. Whilst this is the main focus of the Paleo diet, avoiding processed foods, refined sugars and grains is less of a focus with the keto diet.
- Elimination of grains: Both diets restrict or eliminate grains. In the paleo diet, all grains are excluded, while in the keto diet, grains can still be included if they fit within the daily total carb limit.
- Shared health benefits: Both diets promote a wealth of different health benefits thanks to the focus on a diet of wholesome and nutrient-dense real food. More on that below!
Differences
Although both diets share many similarities with a key focus on consuming whole and unprocessed foods, there are also key differences between the two that need to be considered. Here's how they compare:
| Keto Diet | Paleo Diet | |
|---|---|---|
| Macronutrient focus | A high-fat, low-carbohydrate diet designed to induce ketosis, where the body burns fat for energy. Typically around 70-75% fat, 20-25% protein, and 5-10% carbohydrates, although this can differ. | No strict macronutrient guidelines. Emphasises food quality over ratios, limiting sugar and avoiding processed and ultra-processed foods, with a balanced intake of fats, proteins, and carbohydrates. |
| Carb restriction | Highly restrictive, typically allowing no more than 50 grams of net carbs per day, which can vary depending on individual goals. | Restricts grains and legumes, but allows higher carbohydrate intake from starchy vegetables and fruits. |
| Dairy and legumes | Allows some dairy, primarily high-fat options like butter and full-fat cheese, as long as they fit within the daily carb limit. | Excludes all dairy and legumes, including beans, lentils, and peanuts. |
| Ketosis | The primary goal is to enter and maintain a state of ketosis, where the body relies on fat for fuel. | Does not specifically aim for ketosis. More focused on consuming natural whole foods that our bodies are designed to eat. |
What are the health benefits of both Paleo and Keto diets?
Paleo Diet: The Benefits
Many people who adopt a Paleo diet report an increased sense of health and wellbeing thanks to the increase in the consumption of whole, unprocessed foods with a focus on high protein and lower carbohydrates. The Paleo diet comes with a variety of health benefits including:
- Improved digestion: Consuming a diet of whole and unprocessed foods can improve gut health by helping aid digestion and reducing inflammation in the gut.
- Increased nutrient intake: The Paleo diet encourages the consumption of nutrient-dense foods, such as fruits, vegetables, and lean meats, which can increase overall nutrient intake.
- Weight loss: The Paleo diet is low in carbohydrates and high in protein, which can lead to weight loss.
- Reduced inflammation: The Paleo diet is often chosen for its potential to reduce inflammation, promote a more balanced and natural way of eating, and improve overall health and wellbeing.
Keto Diet: The Benefits
With a focus on the consumption of healthy fats and limited carbohydrates to induce a state of ketosis, potential benefits of the Keto diet include:
- Weight loss: The Keto diet can lead to rapid weight loss, especially in the first few weeks of the diet as the body adjusts to a new state of ketosis.
- Improved insulin sensitivity: The Keto diet can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes.
- Reduced inflammation: The Keto diet has been shown to reduce inflammation in the body, which can reduce the risk of developing chronic diseases.
The real takeaway
Whilst the Paleo diet focuses on whole, unprocessed real food our ancestors would have consumed during the Paleolithic era, the Keto diet is a high-fat, low-carb diet that puts the body into a state of ketosis. The Keto diet requires strict adherence to macronutrient ratios to make sure a state of ketosis is achieved, while the Paleo diet is more flexible with a focus on whole and unprocessed foods.
Both the Paleo and Keto diets have been shown to have health benefits, including weight loss, improved blood sugar control, and reduced inflammation. However, it is important to note that these diets may not be suitable for everyone, and it is always important to consult a healthcare professional before starting any new diet or exercise programme.
Shop our range of grain-free paleo and keto-friendly granolas.